Why are avocados a #goodgut choice?
We love avocados as a source of healthy, plant-based fat, because they also provide #GoodGut fiber to feed our intestinal microbes! Just one medium size avocado provides a whopping 10 grams of fiber! The healthy fats and fiber in avocados are beneficial for our microbiome and our metabolism, in fact one study found that those who consumed avocado daily had an increase in beneficial gut bacteria. Despite consuming more calories, those in the avocado group actually excreted more fatty acids in their feces, revealing that avocados have a beneficial impact on fat metabolism that may be useful for treating overweight and obesity!
Avocados are also rich in potassium, which is an important electrolyte for maintaining fluid balance within the body and supporting muscle contractions, including the contractions that help food move through the digestive tract. While potassium deficiency is rare, individuals with diarrhea (such as those with IBS-diarrhea subtype) are at risk of potassium deficiency, because excess body fluid is lost in watery stool. Individuals with IBS may also benefit from avocados, due to their low-fructose (FODMAP) content. Fructose is a sugar that is fermented in the colon, and can lead to gas and bloating. A low-fructose diet, including foods like avocado, may help to reduce IBS symptoms such as abdominal pain, bloating, gas, constipation and/or diarrhea. However, it is also important to note that avocados are high in sorbitol (another FODMAP), so though they are low in fructose, be sure to pay attention to the sorbitol level!
Ways to Eat It
From smoothies, to eating it by itself, avocados are so versatile that you can have them in anything you want.
Some options are: Salads, Soup, Bowls, Juices, or Dressings!
Married to Health’s Vegan Caesar Dressing
Ingredients (Makes 4 Servings):
1 medium avocado
3/4 cup pre-soaked cashews or raw cashews boiled for 30 minutes on low heat
1 1/4 cup water
2 Tbsp kelp flakes
2 tsp dijon mustard
1/4 cup nutritional yeast
1 1/2 Tbsp vegan Worcestershire sauce
1/2 tsp garlic powder
1 small clove garlic
1 Tbsp lemon juice
1 Tbsp ground olives or capers
1/2 tsp Himalayan salt, to taste
Directions:
Combine all of the ingredients in a blender and blend until smooth.
Pair in a salad with your favorite greens, veggies, seeds, and/or roasted chickpeas!
Note: One of our favorite pairings for this is with the Caesar salad (on the Married to Health Website and Instagram). If you are interested, go check it out!
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References
FoodData Central Search Results. (n.d.). Retrieved from
Office of Dietary Supplements - Potassium. (n.d.). Retrieved from
Thompson, S. V., Bailey, M. A., Taylor, A. M., Kaczmarek, J. L., Mysonhimer, A. R., Edwards, C.
G., . . . Holscher, H. D. (2020, August 17). Avocado Consumption Alters Gastrointestinal
Bacteria Abundance and Microbial Metabolite Concentrations among Adults with
Overweight or Obesity: A Randomized Controlled Trial. Retrieved from